Your Ketogenic Grocery List

December 26, 2016

So, you’re going keto! Congrats! When done right, a ketogenic diet can be one of the most rewarding ways to lose weight, naturally keeping you feeling more satisfied, reducing cravings and even boosting energy levels. However, sticking to a diet unlike any you’ve tried before can be quite a challenge.

The general rule of thumb when following a ketogenic diet is to intake roughly 75% of your daily calories from fats, 20% from proteins and 5% from carbohydrates. This precise balance must be maintained in order to keep your body in a state of ketosis and turn it into a fat-burning machine.

This breakdown may make it seem like you’ll be eating butter, burgers and bacon for every meal, but that’s why we’ve developed this handy ketogenic grocery list. Take it with you to the store and it should help keep you on track.

Healthy Fats:

Fats make up the majority of the foods you’re allowed to eat on a ketogenic diet, but the quality and type of fat matters. Try to avoid hydrogenated fats, such as margarine, to minimize trans-fat intake. Remember, organic and grass-fed sources are always best.

Avocado

Cocoa butter

Macadamia nuts

Olive oil

Coconut oil

Coconut butter

Red palm oil

Peanut butter

Macadamia nut butter

Protein:

When keto dieting, just like with fat, it’s best to choose protein sources that are organic or grass-fed. You can rely on many seafood and red meat options since they have a bit higher fat content, and free-range eggs are allowed, too. No more throwing away the yolks!

Cod

Flounder

Mackerel

Mahi Mahi

Snapper

Tuna

Salmon

Clams

Oysters

Lobster

Scallops

Crab

Mussels

Beef

Bison

Chicken

Deer

Duck

Quail

Pork

Goat

Lamb

Turkey

Veal

Wild boar

Wild turkey

Fresh Fruits & Vegetables:

Most fruits are off limits when you’re on a ketogenic diet because of the insulin spikes they can cause. For vegetables, go for organic, leafy greens and avoid the root veggies to keep carb intake low.

Blackberry

Cranberry

Strawberry

Raspberry

Lemon

Lime

Onions

Garlic

Chives

Arugula

Kale

Romaine lettuce

Spinach

Artichoke

Pumpkin

Jicama

Asparagus

Carrots

Celery

Eggplant

Cucumber

Tomatoes

Peppers

Cabbage

Cauliflower

Bok choy

Broccoli

Chicory greens

Chard

Radicchio

Okra

Turnip greens

Spaghetti squash

Shallots

Leeks

Zucchini

Dairy:

Use raw and organic milk products when possible and try to always choose full-fat versus low-fat or fat-free.

Hard and soft cheeses like cheddar, mozzarella and cream cheese

Sour cream

Cottage cheese

Nuts & Seeds:

These popular snacks are best when they’re roasted to remove any anti-nutrients. Avoid peanuts since they’re a legume and not allowed on a keto diet.

Macadamia nuts

Walnuts

Cashews

Chestnuts

Pecans

Pistachios

Sesame seeds

Pumpkin seeds

Sunflower seeds

Almond flour

Milled flax seed

Spices:

Spices have carbs in them, which is why you have to watch how much you use when you’re keto dieting. Most pre-made spice mixes and rubs have sugar added, so make sure you read the labels. Also, note that sea salt is preferred to table salt.

Sea salt

Black pepper

Basil

Cayenne pepper

Cilantro

Chili powder

Cinnamon

Cumin

Oregano

Parsley

Thyme

Sage

Rosemary

Turmeric

For a delicious way to add healthy fats to your favorite beverage, include our sugar-free KETO BOMB™ on your ketogenic shopping list, too.

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